Keep your chest open and your elbows parallel to each other as you lower down and press up.

Keep your knees bent, and engage between your shoulder blades to help keep your chest open and keep pressure off your shoulders.

Bonus Move: Alternate lifting your leg as you come up from dip position.

MOD: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don't let your back arch.

Move 5: In and Outs

Place your hands behind you and balance on your sit bones.

Extend your legs out in front of you in a V position.

Bring your knees to your chest and extend back out to starting position.